20.12.16
5 RFT: 10 C&J 400m Run
19.12.16
21-15-9 Box Jumps Hang Power Clean Burpee Pullups
18.12.16
12 Mins AMRAP: 50 Thrusters 20\15 Max Wallball Shots
16/12/16
2 Players Team 4 RFT: 20 Sync DL 20 Sync HSPU (x2 Pushups) 20 1:1 Box Jumps 20 Sync DL 20 Sync Pullups
15/12/16
For Time: 100 75% BW Deadlift - E2MOM 8 Burpees
14/12/16
EMOM 10 Thrsters
13/12/16
"Grace" 30 Clean and Jerk 60/40
12/12/16
4 RFT: Run 400m 10 Burpees box Jumps 20 KBS 30 Lunges
11/12/16
AMRAP 16mins: 15 Dips 10 Pushups 5 Pullups
9.12.16
2 Players Team: Run a Mile 100 Deadlift 100 Power clean 100 Thrusters 100 Burpees Run a Mile
